The year-end holidays are approaching, and for those of us living with diabetes, these dates can cause doubts and insecurities when sitting down to eat. What to eat? What to avoid? How to enjoy without overindulging?

This quick guide brings together practical ideas for putting together a Christmas dinner that is balanced, tasty, and shareable with the whole family.

Between 12% and 14% of Chilean adults have diabetes, according to recent reports. It affects approximately 1.7 to 1.86 million people, with projections of an increase to more than 2 million by 2045.

Diabetes is a disease in which blood sugar levels are altered, which can cause damage to different organs. But one of the important factors for controlling this condition is diet.

We are at a time of year when we celebrate Christmas and the arrival of the New Year, generally with family and friends, so it is easy to fall into excesses that raise blood glucose and insulin levels.

Below, we offer suggestions for a dinner that is rich, nutritious, and healthy, which can be enjoyed both by those with diabetes and by other family members who wish to eat in a healthy way.

At this stage, we can choose between these options:

• Cherry tomato, basil, and goat or cow cheese skewers
• Celery boats filled with chickpea hummus
• Olives, small pieces of goat cheese, almonds, pistachios, sunflower seeds
• Shrimp pil pil
• Mushrooms pil pil
• Fish ceviche
• Mussels in green sauce

We can accompany it with 1 glass of wine.

It is suggested to think of a plate that contains:

½ plate of vegetables, preferably raw

• Mixed salad, which can contain the following ingredients: avocado, olives, green vegetables, hearts of palm, tomatoes, sprouts, broccoli, radishes, cauliflower, seasoned with extra virgin olive oil and lemon juice. You can add pumpkin seeds.

• Zucchini noodles, with tomato sauce, meat, mushrooms

• Zucchini lasagna, roasted eggplant, natural tomato sauce, olives, basil, bay leaf

• Spinach or mushroom omelet, with various salads

¼ of the plate with protein foods

• 150g of meat of your choice, fish, poultry, beef, grilled, roasted, stuffed, stewed, or sautéed
• 2 eggs
• ¾ cup quinoa
• Roasted tofu
• ½ cup of lentils or beans, or fava beans, or peas

¼ of the plate with low-absorption carbohydrates, such as

• ½ cup of potato salad, previously cooked and cooled, seasoned with olive oil, lemon juice, natural mustard if desired

• ½ cup of cooked quinoa, cold, in a salad, with bits of avocado, bell pepper, 1 tbsp of peas, or corn, olives, ½ cup of hot cooked quinoa

• ½ cup of legumes, such as lentils, or fresh beans in a salad or as ceviche

• ½ cup of cold pasta, cooked al dente, in a salad

If you want to have dessert, eat a small portion of berries with cream, or a small slice of sugar-free pastry.

Avoid consuming chemical sweeteners frequently. Drink water, which you can flavor with mint leaves or other herbs.

Celebrating Christmas and New Year's while having diabetes is possible if informed decisions are made. Prioritizing fresh foods, balancing your plate, and planning in advance allows you to enjoy meals without neglecting your diet. Small adjustments can make a big difference on these special dates.